STRENGTH Over the course of 20 minutes build to a heavy Power Clean WOD In 4 minutes, complete the following: 25/20 Push ups 50 Double-unders/75 Single-unders 15 Power cleans (135/85) Rest until [...]
STRENGTH In 10 sets build to a heavy Front Squat x 1 Rest 2 minutes WOD For time: 2000 Meter Row 60 Front Squats (115/75) 40 Burpee Box Jump-Overs (24″/20″) 20 Pull Ups/30 Jumping pull ups * To [...]
WOD With a partner complete the followingh work; 1:30 on/:30 off for 32 minutes (4 sets): Station 1: Max effort calorie assault bike (target is to hit +/- 20 calories) Station 2: Max effort [...]
STRENGTH Three sets of: Romanian Deadlift x 6 reps @ 3011 Immediately into Med ball curls x 10 Rest 60 seconds Tempo Push-Ups x 8-15 @ 1111 Rest 60 seconds WOD Three rounds for time of: 500 Meter [...]
STRENGTH Five sets of: Back Squat x 5 reps @ 1111 (build to a heavy) Rest 2 minutes between sets WOD Three rounds for time of: 80 Double-Unders/Lateral plate hops 40 Double KB/DB front rack [...]
PARTNER WOD 20 Minute AMRAP 14 Alternating DB snatch (50/30) 5 Box jumps (30/20) 12/8 Calorie assault bike or 15/10 Calorie row *Partners will alternate rounds. These are meant to be all out [...]
PARTNER WOD Teams of 4 will complete the following work: 200 Calorie assault bike 2.5 Mile run (broken up into 400 meters at a time) 400 Calorie row Max effort burpees to a 6” target The workout [...]
STRENGTH Five sets of: Front Squat x 2 reps @ 30X1 Set 1 – @ 60% Set 2 – @ 70% Set 3 – @ 80% Set 4 – @ 85% Set 5 – @ 85% Rest 2 minutes between sets WOD For time: 60 Wall-balls (20/14) 30 [...]
STRENGTH Five sets of: Deadlift x 3 reps (Heavy across. Sets should be heavier than your sets from last Friday) Rest 2 minutes WOD Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – [...]
WOD Complete as many rounds and reps as possible in 8 minutes of: 250/200 Meter row 6 Power clean (175/115) Rest 3 minutes, and then… Complete as many rounds and reps as possible in 8 minutes of: [...]
